Weightlifting Questions
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Graelwyn75
Posts: 4,404 Member
Please try and be kind 
I basically want to drop about 7Ibs and then build up some muscle and maybe cut afterwards.
I am hesistant to start before dropping the 7Ibs as I know it can and often does stall weight loss and also because I want to be sure I do the right things for what I want.
I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid.
What would be my best way of working with weights to keep a decent metabolism, keep a lean physique(including my arms) and be able to cut down on my cardio ?
I have been told (for bad or good) by a trainer that I have an athletic build, whether that makes any difference, I do not know.
I did try lifting a barbell a few times, and it was 30kg. I enjoyed it and managed to do about 7 reps before I could lift it no more. That was just me seeing the barbell, wanting to try it, and going for it having only lifted 3kg dumbbells a few times, lol.
I basically want to drop about 7Ibs and then build up some muscle and maybe cut afterwards.
I am hesistant to start before dropping the 7Ibs as I know it can and often does stall weight loss and also because I want to be sure I do the right things for what I want.
I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid.
What would be my best way of working with weights to keep a decent metabolism, keep a lean physique(including my arms) and be able to cut down on my cardio ?
I have been told (for bad or good) by a trainer that I have an athletic build, whether that makes any difference, I do not know.
I did try lifting a barbell a few times, and it was 30kg. I enjoyed it and managed to do about 7 reps before I could lift it no more. That was just me seeing the barbell, wanting to try it, and going for it having only lifted 3kg dumbbells a few times, lol.
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Replies
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Please try and be kind
I basically want to drop about 7Ibs and then build up some muscle and maybe cut afterwards.
I am hesistant to start before dropping the 7Ibs as I know it can and often does stall weight loss and also because I want to be sure I do the right things for what I want.
I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid.
What would be my best way of working with weights to keep a decent metabolism, keep a lean physique(including my arms) and be able to cut down on my cardio ?
I have been told (for bad or good) by a trainer that I have an athletic build, whether that makes any difference, I do not know.
I did try lifting a barbell a few times, and it was 30kg. I enjoyed it and managed to do about 7 reps before I could lift it no more. That was just me seeing the barbell, wanting to try it, and going for it having only lifted 3kg dumbbells a few times, lol.
for your first time lifting, 30kg really isn't bad. The first time I back squatted, I struggled with 25kg. I've now been squatting for about 4 months, and I can now do 49kg in the power rack and 55kg in the smith machine.
What I would do is keep trying. Next time try to lift it 8-10 times...then maybe you can wait a few minutes and try to do a few more. I can generally do 2-3 sets of 8 repetitions.0 -
Please try and be kind
I basically want to drop about 7Ibs and then build up some muscle and maybe cut afterwards.
I am hesistant to start before dropping the 7Ibs as I know it can and often does stall weight loss and also because I want to be sure I do the right things for what I want.
I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid.
What would be my best way of working with weights to keep a decent metabolism, keep a lean physique(including my arms) and be able to cut down on my cardio ?
I have been told (for bad or good) by a trainer that I have an athletic build, whether that makes any difference, I do not know.
I did try lifting a barbell a few times, and it was 30kg. I enjoyed it and managed to do about 7 reps before I could lift it no more. That was just me seeing the barbell, wanting to try it, and going for it having only lifted 3kg dumbbells a few times, lol.
for your first time lifting, 30kg really isn't bad. The first time I back squatted, I struggled with 25kg. I've now been squatting for about 4 months, and I can now do 49kg in the power rack and 55kg in the smith machine.
What I would do is keep trying. Next time try to lift it 8-10 times...then maybe you can wait a few minutes and try to do a few more. I can generally do 2-3 sets of 8 repetitions.
I basically lifted it over my head 7-8 times, then did it again for another set. I felt pretty happy afterwards and loved the muscle aches, but I must admit, my arms got a bit swollen and I think that put me off and have been unsure ever since.0 -
Check out the book New Rules of Weightlifting for Women. It has lots of good advice. In general as I understand it lifting "heavy" - or a lot of weight for a few reps, is to build muscle whereas if you do more reps with less weight, you get fat loss and thus "muscle definition" with less bulking. But you will probably have to see how your own body responds.0
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The bulkier look you're worried about is largely because of a high bodyfat mated with swelling from the muscle tearing, or high LBM from being overweight for a long time. Knowing your history Madam (I haven't forgotten you), this is not a concern of yours The lean muscle look is just a function of low bodyfat over average to above-average muscle mass.
As for how to structure your exercise - it really depends on what you want to do with your body. Are your goals more aesthetic or performance related? You can work compound movements as your staple for both, and supplement with isolation if there's particular areas you want to work on, but rep ranges will be different.
How did you lift the 30kg? For most women, that's excellent as a beginner on the bench and squatting. Edit: just read you Overhead Pressed it - that is impressive.
The swelling you saw was glycogen and water being moved into the muscle for repair, and it becomes less prevelant the longer you do it.0 -
I think you will be hard pressed to find anyone who would disagree with starting one of the tried and true beginners compound lifting barbell programs. The usual go-to's are Starting Strength and StrongLifts 5x5. New Rules of Lifting For Women also gets honorable mention.
As far as physique results this would largely be governed by your genetics. In general you can expect to maintain or gain lean body mass, while reducing body fat. This loosely translates into looking like the best possible version of yourself.
Don't worry about scale weight, especially when you first start lifting, because the scale will very likely stay the same or go up. This does NOT mean that you've gained fat. It would indicate more water and glycogen storage in your muscles, which is normal and expected.
Just keep your calories inline with your goals and that will ensure you are going in the right direction.
As a bit of inspiration, take a peek at Staci here, particularly, the last side-by-side picture. Note that she weighed more on the picture on the right than the left --- http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
I basically want to drop about 7Ibs and then build up some muscle and maybe cut afterwards.
I am hesistant to start before dropping the 7Ibs as I know it can and often does stall weight loss and also because I want to be sure I do the right things for what I want.
It stalls weight loss for a bit, not fat loss. When you lift, your muscles repair themselves. Part of this repair is that you store glycogen and water in the muscle. If you lose weight without lifting and the appropriate amount of protein, you lose LBM. It is better to preserve it rather than have to build it back up again.I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid.
Very little muscle is developed on a caloric deficit. Muscle mass requires eating at a surplus. Significant muscle mass on a woman requires eating a cr@pton and having an intensive progressive lifting routine in place, and even then it takes years.What would be my best way of working with weights to keep a decent metabolism, keep a lean physique(including my arms) and be able to cut down on my cardio ?
Muscle does not add that much to your TDEE. However, lifting is extremely beneficial for a host of other reasons including bone density and strength.
I have been told (for bad or good) by a trainer that I have an athletic build, whether that makes any difference, I do not know.
It makes no difference to how you train0 -
I think you would do well to start a bulk now...i am not sure why you would need to lose 7 pounds...you are already underweight for your height.
you have the perfect opportunity to eat at a surplus and build some muscle, then do a cut if you wish.
I say this with all sincerity, I believe the swollen arms you think you saw was all in your head.0 -
The bulkier look you're worried about is largely because of a high bodyfat mated with swelling from the muscle tearing, or high LBM from being overweight for a long time. Knowing your history Madam (I haven't forgotten you), this is not a concern of yours The lean muscle look is just a function of low bodyfat over average to above-average muscle mass.
As for how to structure your exercise - it really depends on what you want to do with your body. Are your goals more aesthetic or performance related? You can work compound movements as your staple for both, and supplement with isolation if there's particular areas you want to work on, but rep ranges will be different.
How did you lift the 30kg? For most women, that's excellent as a beginner on the bench and squatting. Edit: just read you Overhead Pressed it - that is impressive.
The swelling you saw was glycogen and water being moved into the muscle for repair, and it becomes less prevelant the longer you do it.
It is for aesthetic purposes, but also to be a little stronger and improve my running, and well, just for overall preservation since I am heading towards 40 now. I also want to maintain a decent metabolism.
And yes, I simply picked it up, with the correct form(I have seen others lifting the barbell) paused halfway then up right over my head and back down again the same way, repeat and rinse. Really enjoyed it. Which is why I want to get into it, but not have any sort of shock weight wise as I have gained since you last knew me, good sir, and am now 136 Ibs, lol.
What are the compound movements ?0 -
I think you will be hard pressed to find anyone who would disagree with starting one of the tried and true beginners compound lifting barbell programs. The usual go-to's are Starting Strength and StrongLifts 5x5. New Rules of Lifting For Women also gets honorable mention.
As far as physique results this would largely be governed by your genetics. In general you can expect to maintain or gain lean body mass, while reducing body fat. This loosely translates into looking like the best possible version of yourself.
Don't worry about scale weight, especially when you first start lifting, because the scale will very likely stay the same or go up. This does NOT mean that you've gained fat. It would indicate more water and glycogen storage in your muscles, which is normal and expected.
Just keep your calories inline with your goals and that will ensure you are going in the right direction.
As a bit of inspiration, take a peek at Staci here, particularly, the last side-by-side picture. Note that she weighed more on the picture on the right than the left --- http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Yes, I have read her story several times now, it is impressive. Not sure I could stick to the same sort of diet totally, not paleo anyway, though whether that affects results, I do not know.0 -
I think you would do well to start a bulk now...i am not sure why you would need to lose 7 pounds...you are already underweight for your height.
you have the perfect opportunity to eat at a surplus and build some muscle, then do a cut if you wish.
I say this with all sincerity, I believe the swollen arms you think you saw was all in your head.
5'10 and 136Ibs currently, not underweight for a female.
I was when I was 126Ibs, sure, but now my BMI is around 19, or even a little more.0 -
I think you will be hard pressed to find anyone who would disagree with starting one of the tried and true beginners compound lifting barbell programs. The usual go-to's are Starting Strength and StrongLifts 5x5. New Rules of Lifting For Women also gets honorable mention.
As far as physique results this would largely be governed by your genetics. In general you can expect to maintain or gain lean body mass, while reducing body fat. This loosely translates into looking like the best possible version of yourself.
Don't worry about scale weight, especially when you first start lifting, because the scale will very likely stay the same or go up. This does NOT mean that you've gained fat. It would indicate more water and glycogen storage in your muscles, which is normal and expected.
Just keep your calories inline with your goals and that will ensure you are going in the right direction.
As a bit of inspiration, take a peek at Staci here, particularly, the last side-by-side picture. Note that she weighed more on the picture on the right than the left --- http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
Yes, I have read her story several times now, it is impressive. Not sure I could stick to the same sort of diet totally, not paleo anyway, though whether that affects results, I do not know.
I should start posting the Staci link with a disclaimer about the diet - no you certainly don't need to do the paleo diet or any particular diet other than a balanced diet with a rational # of calories (within +/- 20% of TDEE let's say).0 -
What are the compound movements ?
Squat, Bench Press, Deadlift, Overhead Press - these are considered the major compound lifts. You can get away with doing nothing but those lifts for the first several weeks or months of your training.0 -
What are the compound movements ?
Squat, Bench Press, Deadlift, Overhead Press - these are considered the major compound lifts. You can get away with doing nothing but those lifts for the first several weeks or months of your training.
The only thing I would add to this would be pull-ups.0 -
Congratulations on the breakthrough thenThe bulkier look you're worried about is largely because of a high bodyfat mated with swelling from the muscle tearing, or high LBM from being overweight for a long time. Knowing your history Madam (I haven't forgotten you), this is not a concern of yours The lean muscle look is just a function of low bodyfat over average to above-average muscle mass.
As for how to structure your exercise - it really depends on what you want to do with your body. Are your goals more aesthetic or performance related? You can work compound movements as your staple for both, and supplement with isolation if there's particular areas you want to work on, but rep ranges will be different.
How did you lift the 30kg? For most women, that's excellent as a beginner on the bench and squatting. Edit: just read you Overhead Pressed it - that is impressive.
The swelling you saw was glycogen and water being moved into the muscle for repair, and it becomes less prevelant the longer you do it.
It is for aesthetic purposes, but also to be a little stronger and improve my running, and well, just for overall preservation since I am heading towards 40 now. I also want to maintain a decent metabolism.
And yes, I simply picked it up, with the correct form(I have seen others lifting the barbell) paused halfway then up right over my head and back down again the same way, repeat and rinse. Really enjoyed it. Which is why I want to get into it, but not have any sort of shock weight wise as I have gained since you last knew me, good sir, and am now 136 Ibs, lol.
What are the compound movements ?
Compound movements are lifts that involve a wide spectrum of muscles - like the Overhead Press you did, whereas a Bicep Curl is an isolation movement.
Your goals are actually pretty similar to mine; just flipped around with Strength being my primary focus. If you start on Starting Strength or Stronglifts 5x5, you will be well on your way - you can add to those programmes with isolation work to target areas you specifically want to improve. A good programme featuring a variety of compound moves is great for preserving and improving bone density and lean mass generally, so now is a good time to really get started.
And hell, you enjoyed doing it. It's empowering. So go for it, and don't sweat the swelling.0 -
I think you would do well to start a bulk now...i am not sure why you would need to lose 7 pounds...you are already underweight for your height.
you have the perfect opportunity to eat at a surplus and build some muscle, then do a cut if you wish.
I say this with all sincerity, I believe the swollen arms you think you saw was all in your head.
5'10 and 136Ibs currently, not underweight for a female.
I was when I was 126Ibs, sure, but now my BMI is around 19, or even a little more.
I'm 5'7" and 135lbs and my BMI is 21, which is right in the middle of "normal". your height and weight may not be underweight at this point but you're probably REALLY close. Why do you wanna lose 7 more pounds?
Compound moves, by the way, are 2 in 1 moves rather than just isolating one body part at a time. I.e. doing a sumo squat and bicep curl at the same time, or doing rows in a plank position...those kinda moves0 -
"I have seen various looks achieved in females through weightlifting.
Some get very lean with good muscle definition. This is what I am hoping for.
Others seem to get slightly larger arms and waist size - this is something I wish to avoid."
We seemed to have exact same goal. I wanna toned up, get leaner without bulking by lifting heavy weights. I'm happy with my current weight though 118lbs. at 5'6 1/2 tall. I'm doing second round of Insanity that helps me out to get toned and have a leaner physique and sheding the extra pounds too.0 -
hey there. i just p md you on this!!!!! feel free to ask me anything back in a p m as i dont want to get tangeled in this web on here!!!0
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Compound moves, by the way, are 2 in 1 moves rather than just isolating one body part at a time. I.e. doing a sumo squat and bicep curl at the same time, or doing rows in a plank position...those kinda moves
Can't help but to address this. You're close but a little off. A sumo squat is a compound lift in and of itself. A bicep curl is an isolation lift.
A compound lift is any lift that recruits several muscle groups at once and includes movement in 2 or more joints.0 -
This is my favorite beginners program:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary0 -
This is my favorite beginners program:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
Aha, thanks, that simplifies things a bit.0 -
A compound move is one that utilizes more than one joint like in a squat which utilizes the hips, knees and ankles (among others) not some sort of double exercise. Also, if you are able to do 2 lifts simultaneously I think it's safe to say that you're not using enough weight to illicit any type of adaptation and are thus wasting your time.I think you would do well to start a bulk now...i am not sure why you would need to lose 7 pounds...you are already underweight for your height.
you have the perfect opportunity to eat at a surplus and build some muscle, then do a cut if you wish.
I say this with all sincerity, I believe the swollen arms you think you saw was all in your head.
5'10 and 136Ibs currently, not underweight for a female.
I was when I was 126Ibs, sure, but now my BMI is around 19, or even a little more.
I'm 5'7" and 135lbs and my BMI is 21, which is right in the middle of "normal". your height and weight may not be underweight at this point but you're probably REALLY close. Why do you wanna lose 7 more pounds?
Compound moves, by the way, are 2 in 1 moves rather than just isolating one body part at a time. I.e. doing a sumo squat and bicep curl at the same time, or doing rows in a plank position...those kinda moves0 -
A compound move is one that utilizes more than one joint like in a squat which utilizes the hips, knees and ankles (among others) not some sort of double exercise. Also, if you are able to do 2 lifts simultaneously I think it's safe to say that you're not using enough weight to illicit any type of adaptation and are thus wasting your time.I think you would do well to start a bulk now...i am not sure why you would need to lose 7 pounds...you are already underweight for your height.
you have the perfect opportunity to eat at a surplus and build some muscle, then do a cut if you wish.
I say this with all sincerity, I believe the swollen arms you think you saw was all in your head.
5'10 and 136Ibs currently, not underweight for a female.
I was when I was 126Ibs, sure, but now my BMI is around 19, or even a little more.
I'm 5'7" and 135lbs and my BMI is 21, which is right in the middle of "normal". your height and weight may not be underweight at this point but you're probably REALLY close. Why do you wanna lose 7 more pounds?
Compound moves, by the way, are 2 in 1 moves rather than just isolating one body part at a time. I.e. doing a sumo squat and bicep curl at the same time, or doing rows in a plank position...those kinda moves
Exactly. IF you can curl the weight, it's not heavy enough for the squat part of that (I can curl about 60lbs, and squat 135).0
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